Many of us will soon start gearing up for our post-holiday, new year fitness plan. Have you ever started a fitness program and then quit? If you answered yes, you are not alone. Many people start fitness programs but stop when they get bored or results come too slowly. Here are some tips to help you stay on track.
Set goals: Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It's easy to get frustrated and give up if your goals are too ambitious. For example, if you haven't exercised in a while, a short-term goal might be to walk 10 minutes a day, three days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.
Make it fun: Find activities or sports that you enjoy, then vary the routine to keep you on your toes. If you're not enjoying your workouts, try something different. Join a volleyball or softball league. Take a dance class. Check out a health club or martial arts center. Discover your hidden athletic talent. Remember, exercise doesn't have to be drudgery and you're more likely to stick with a fitness program if you are having fun.
Make physical activity part of your daily routine: If it's hard to find time for exercise, don't fall back on excuses. Schedule workouts as you would any other important appointment. You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Pedal a stationary bike or do strength training exercises while you watch TV.
Put it on paper: Are you hoping to lose wight? Boost your energy? Sleep better? Manage a chronic condition? Write it down. Seeing the benefits of regular exercise on paper may help keep you focused and motivated. You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals and remind you that you are making progress.
Join forces with friends, neighbors or others: You're not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes together.
Reward yourself: After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise. External rewards can help, too. When you reach a longer-range goal, treat yourself to a new pair of sneakers or download some new tunes to enjoy while you exercise.
Be flexible: If you are too busy to work out or simply don't feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can. A short break is not failure as long as you define the break and return to the activity. Be flexible about where and when you find opportunities to be active. Some days may permit an early morning activity or class and others may need to use some after work or evening time. Look for the opportunities to have some fitness fun on different days and at different times.
Get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Keep and review these tips whenever you feel your motivation slipping. If you need help, I'm here.
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